🍽️ Healthy Air Fryer Chicken Parmesan (High-Protein, Low-Fuss)

Brian and Rita Dakolios
May 21
2 min read

Let’s face it — traditional chicken parmesan is delicious, but it’s usually loaded with oil, fried breadcrumbs, and heavy cheese. The good news? You can still enjoy all the flavor without the extra calories. This air fryer version of chicken parm is crispy, juicy, and packed with protein — all while being light on fat and carbs.

Perfect for meal prep, family dinners, or a post-workout protein hit.

🛒 Ingredients (Serves 2)

2 boneless, skinless chicken breasts (about 6 oz each)
1/2 cup whole wheat or panko breadcrumbs
1 egg lightly beaten
2 tbsp grated Parmesan cheese
1 tsp Italian seasoning
1/2 tsp garlic powder
1/4 tsp salt
1/4 tsp black pepper
1 egg (beaten)
1/2 cup low-sugar marinara sauce
1/4 cup shredded part-skim mozzarella cheese
Olive oil spray

🍳 Instructions

Preheat the Air Fryer Set your air fryer to 375°F (190°C). Let it preheat for 3–5 minutes while you prep the chicken.
Prepare the Coating In a shallow bowl, mix breadcrumbs, Parmesan, Italian seasoning, garlic powder, salt, and pepper.
Coat the Chicken
- Pat chicken dry and pound to even thickness if needed.
- Dip each piece into the beaten egg, then coat in the breadcrumb mixture.
- Lightly spray both sides with olive oil for a crispier finish.
Air Fry It
- Place chicken in a single layer in the air fryer basket (don’t overcrowd).
- Cook for 8 minutes, then flip and cook for another 5–6 minutes, or until the internal temp hits 165°F (75°C).
Top with Sauce and Cheese
- Spoon marinara over each piece, then sprinkle with mozzarella.
- Return to air fryer for 2–3 minutes to melt the cheese.
Serve and Enjoy!Pair with steamed greens, roasted veggies, or whole grain pasta for a balanced plate.